Training Log — Smolov
Training Log — Smolov
Living journal for athletes running Smolov. 13 weeks. Three phases. Four squat sessions per week in Base, three in Intense. Recovery is the priority.
How to Use This Log
- Before each session, log readiness.
- Record squat weight, sets, reps, .
- Note any missed sets or reps.
- Weekly reflection every Sunday.
- Phase reviews at phase boundaries.
Progression Reminders
- Base: 4 weeks of prescribed work. Add 20 lbs per week.
- Switching: 2 weeks, reduced frequency.
- Intense: 6 weeks, peak .
- Taper: Week 13, rest and retest .
Starting 1RM
Squat 1RM at program start: ______
Base Phase Working Weights:
- Week 1: Mon ______ Wed ______ Fri ______ Sat ______
- Week 2: Mon ______ Wed ______ Fri ______ Sat ______
- Week 3: Mon ______ Wed ______ Fri ______ Sat ______
- Week 4: Repeat Week 3
Daily Entry Template
Date: ______________________
Week: ______ Phase: [ ] Base [ ] Switching [ ] Intense [ ] Taper
Readiness (1-10): ______
Squat
Weight: ______ Sets x Reps: ______ RPE: ______
Missed reps? [ ] No [ ] Yes — how many: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / ______
1. All prescribed reps completed? [ ] Yes [ ] Mostly [ ] No
2. Highest RPE hit this week: ______
3. Recovery quality this week: [ ] Great [ ] Good [ ] OK [ ] Poor
4. Sleep average this week: ______
5. Body weight change: ______
6. Any joint pain?
7. Continue, modify, or restart? [ ] Continue [ ] Modify [ ] Restart phase
Phase Review — End of Base
Base Mesocycle complete? [ ] Yes [ ] No
Highest working weight: ______
Readiness to switch: ______
Phase Review — End of Intense
Intense Mesocycle complete? [ ] Yes [ ] No
New 1RM test (Taper Week):
Old 1RM: ______ New 1RM: ______ Change: ______ lbs
Notes on the 13 weeks:
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Smolov Program README
- Specialization